Goals & Gains Nu'Keese vs. A Lawyer

03/12 - Tue

Deadlift: Starting to get over this bug.

70x5(2)
120x3(2)
170x2(2)
220x2
240x2
220x2

Lots of band stuff to warm up for bench.

Bench Press: Pec was better than yesterday, decided to skip a top single in the 190 range though.

70x5(2)
125, 155
175x2(3)

Pulldown - 110, 125, 140 x8
- Triceps - 40x8(3)
- Lat Raise - 20x8(3)
DB Curl - 25, 30, 35 x8
- Goblet Squat - 25, 30, 35 x8
 
3.14 - Fri - Office

Squat: Warmed up with a few sets of 8 Goblet Squat. Almost no discomfort in the hip.

95x5(2)
205x3(2)
315x3
365x2(2)
315x3(3)

Rope Curl - 80, 100(2), 110(2) x8
Leg Press - 45-205 x8

Home

Bench Press:

157.5x5x2
170x2
182.5x2
162.5x2

Pulldown - 125x8(3)
 
Last edited:
03/17 - Mon

Long warmup

Goblet Squat - 45x8(3)

BOR:

70x5(2)
100x5
105x5
110x5
100x5

NG Bench Press: Pec pain is way down, more so dull now.

70x5(4)
120x3
145x4
167.5x3
145x4
70x8(3), really slow tempo work, focused on pec, went with a false grip.



Pulldown - 125, 140, 155(3) x6
SDBC - 30, 35, 30 x10
- Lat Raise - 15x10(3)
Lots of band and hip circle work, both add and abd.
 
03/18 - Tue - Topshelf

Bench Press: Long pauses. Pec was not bad, seems like 195, 205, 210 will be a possibility.

lots of work with the bar
75x8
125x3
160x6
180x3
160x6(2)

Squat: Hip got cranky at 225, wasn't terrible.

65x5
125x3
165x2
185x2
205x2
225x2
240, 255
215x2

Lots of spotting and loading and BSS w/bw
 
03/19 - Wed

Was able to do a lot of work for the pec and hip while coaching, hit all top end needs for the day.

Deadlift: Mild discomfort, now in the sart, add, grac?

~25 reps in the 120-160 range
185x3(4)

NG Bench:

Bar x~30 total
60, 65, 70, 75, 80 x8
125x3
155x3
177.5x2
155x3(2)
75x8(3), slow tempo, false grip

Cable Row - 155, 170, 185 x8
Std. DB Curl - 25, 30, 35(2) x8
- Band Pull Apart - Red x15(5)
 
03/22 - Sat - Topshelf

Squat: Nice long warmup, worked to an easy double at 187.5. Almost 0 discomfort in the hip.

75x8
125x3
145x2(3)
165x2
177.5x2
187.5x2

Bench Press: Minimal pec pain, reps felt harder than they looked. Took 190 for a 2nd double because my butt came up.

???
190x2(2)
172.5x4

Deadlift: Felt better than any other time.

125x3
175x2
205x2
225x3
245x3
225x3
 
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03/25 - Tue

Squat: Warmed up with some light sets in heels. Video looked good, felt like complete shit.

60x5(4)
90x3(3)
Flats
120x3
150, 175
200(5)
210, 220
197.5x2, 3

Bench Press: Moved better than it felt.

45x12
90x8
125x3
150
162.5x5
177.5
162.5x5(2)

Pulldown - 80, 110, 140, 155 x8
 
03/29 - Sat

Squat: Started out feeling good, then hip/right leg crapped out. Called it at 235, did some drops that also felt rough. 235 moved pretty slow, but everything else looked solid on film.

175, 200, 220, 235
210(2)
190

Bench Press: Pec and shoulder weren't bad. No butt issues.

155, 175, 185
195x2
180x3, long pause

Deadlift:

220(2)
240
260x2
247.5x2
240x2
 
03/31 - Mon

Light accessory stuff, pulldowns, lat raise, hammer curl, DB curl, band PA. Also did some heel elevated goblet squats. All sets of 8-15 range.

04/01 - Tue

Squat: Went through warmup progression, and did a couple light drop sets. Should be able to manage a 225 opener without risk of a disaster, then we'll go from there.

70x5(2)
105x3
135x2
165, 185, 205
165x2
155x2, 3

Bench Press: Right shoulder was cranky during the night, but was not bad during training. Skipped drop sets, will get some light NG work in today at the office.

60x5
90x3
120x2
150, 167.5, 180

Deadlift:

75x8
135-155 for a few reps while Maya was finishing up
170, 200, 225
200x2
 
04/03 - Thu

Did some light accessory stuff Tue and Wed

Hip stuff and accessory stuff.

Bench Press: Worked through my warmups to 180, then some backoff work. Pain was basically gone.
Deadlift: Super speedy reps with 105.
 
2025 Powerlifting America Classic Open Nationals

-Weight: 113.22
-Squat: 225, 245, x257.5
-Bench: 192.5, 202.5, 205, Raw Meet PR
-Deadlift: 247.5, 265, 275
-Total: 725
GL/Age - 86.48/89.16, DOTS - 425.48/438.67
Oldest Male Lifter lol

Squat: Warmups were great, general pain in the right leg was not there at all really. First 2 squats felt great and decided to pick the middle planned 3rd at 257.5 in order to set up what should have been an easy 762.5 total. Felt a weird pain in the right leg that is most likely a grade 1-2 tear of the outer quad. At this point it went to coaching mode all the way since Maya had to be dialed in to make the podium.

70x5(2)
105x3
135x2
170x2
205
225, 245, x257.5

Bench: I knew the 220 for the national record was going to be out of reach, but thought that 210 was most likely there. After the opener we decided to just go 10, 2.5. Hit the safety on the opener, and realized that I had no real leg drive ability with the right leg. 2.5kg meet PR on the 3rd was good though.

50x8
85x3
120x3
150, 167.5, 180
192.5, 202.5, 205

Deadlift: Warmups were good so we decided to stick with the opener, but just took smaller jumps than planned. I think I could have had a chance to hit 292.5 to bump up my state record, but didn't care enough to risk the injury. Pain was manageable enough to at least get the 5 reds.

75x3
125x3
175x2
225
247.5, 265, 275
 
Last edited:
04/14 - Mon - Office

Pulldown - 4 sets of 10

NG Bench:

315x6
335x6

1A CS Cable Row - 90, 110, 130 x8
- Chest Press - 85, 115, 145 x8
EZ Cable Curl - 100, 120, 130, 140 x10
- 1A Cable Triceps(Down) - 50x10(3)
Rope Curl - 90, 110, 130 x8
- Lat Raise - 15, 17.5(2) x12
 
04/15 - Tue - Topshelf

Bench Press: Ron got a me a new Inzer Bolt, will most likely use that for the meet. Easy RPE 6.5-7.5 range.

157.5x6(2)
175x3
Add 52 Super Katana
1 Board
205x2
220x2
205x2

Belt Squat - 90x10, 5(4) - Split up the sets, there was a little discomfort after 5 reps, quad is definitely on the right track
 
04/16 - Wed - Office

CG Pulldown - 100, 130, 160, 175x10

NG Bench Press:

335x4
365x4

Cable Curl - 100, 120, 130 x10
- Chest Press - 122.5, 145, 160 x10
Incline Lat Raise - 15x10(2)
- Incline Hammer - 25x10(2)

RDL - 125x5, 135x5, 125x5
Decline Situp - 6(3)
 
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04/17 - Thu - Office

Leg Press - sets of 12-8, just kept moving up the stack to see if there was any pain. pain free
Leg Extension - Same thing, pain free
Leg Curl - same, pain free
Rope Curl - sets of 12-8
Band Pull apart - sets of 12-15

Found my old grippers at the bottom of one of my drawers, can still close a 2.0, I think I will start using these at my desk again, may track progress here.

Home

Bench Press:

165x4
182.5x2
165x4

Cable Row - 110, 125, 140,155, 170 x8
 
Last edited:
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